When you’re stressed, your body releases cortisol (the “stress hormone”). If you want high levels of testosterone, you need a healthy weight. Working out also has an indirect relationship with testosterone due to the impacts of exercise on body fat, stress, and sleep. This means that exercising boosts testosterone levels most significantly in the short-term but most profoundly in the long-term. Since exercise is also important for muscle and weight, the two go hand-in-hand to lend towards overall health and wellness. This article reviews the main types of Testosterone Replacement Therapy (TRT) that may be prescribed for men diagnosed with low testosterone. For men with diagnosed testosterone deficiency, Testosterone Replacem ... Possible side effects include acne, fluid retention, increased red blood cell count, and potential impacts on fertility. While TRT can help men with low testosterone, ED can have multiple causes, including cardiovascular issues or psychological factors. Always consult a licensed healthcare provider for personalized recommendations. For this reason, losing weight may improve testosterone levels, and a healthy diet can help you achieve that. And while there are treatments for low testosterone, many men prefer to start by making the healthy lifestyle changes that can naturally improve their testosterone levels. TRT helps restore healthy testosterone levels, which can enhance libido, improve blood flow, and support overall sexual health. This expanded involvement has led to calls for more research on women athletes . The worldwide involvement of women in endurance sporting activities, such as competitive marathons and triathlons, has grown exponentially over the last few decades . Testosterone was elevated in the early recovery period following exhaustive endurance exercise but was reduced by 24 h afterward. Testosterone measures were assessed pre-exercise, immediately, 30 min, 60 min, 90 min, and 24 h post-exercise. Natural methods like exercise, sleep, and diet are more effective. TRT is typically recommended for men with clinically low testosterone levels and symptoms like low libido, fatigue, and erectile difficulties. Several studies have debated over whether there is any particular “testosterone workout” that can help increase its production. Testosterone is a sex hormone that influences male physical development, libido, mood, and energy levels. Testosterone plays a vital role in men’s health—supporting mood, muscle mass, sexual function, and energy. Testosterone regulation of Akt/mTORC1/FoxO3a signaling in skeletal muscle. Ribosome biogenesis is necessary for skeletal muscle hypertrophy. Oestrogen receptor-alpha activation augments post-exercise myoblast proliferation. Loss of the inducible Hsp70 delays the inflammatory response to skeletal muscle injury and severely impairs muscle regeneration. Exercise decreases inflammation, which may increase testosterone. This explanation is less picky regarding the type of exercise and involves changes in body composition. In addition to the type of exercise, additional factors influence the temporary exercise testosterone boost. Endurance training is the act of exercising to increase endurance. Tanner et al. , in contrast to our study, showed a significant increase in C levels and obtained HR values close to maximal after a single interval session in trained individuals. This suggests that the particular exercise was not intense enough to elicit a hormonal response, making it advisable to measure, in future studies, the lactate concentration to determine, among other things, the intensity of the exercise. In their study, Luger et al. indicated that highly trained runners had statistically significantly lower cortisol concentrations compared to sedentary people after prolonged exercise above 60% of maximal oxygen uptake (VO2max). Endurance-training individuals show an adaptation of the HPA axis activity to repeated exercise due to reduced tissue sensitivity to glucocorticoids . Nevertheless, it is also accepted that endurance athletes have a reduced sensitivity to cortisol to protect muscle tissue during and after exercise. Experimental exercise bout and muscle biopsies. Associations of insulin and insulin-like growth factors with physical performance in old age in the Boyd Orr and Caerphilly studies. The role of the IGF-1 signalling cascade in muscle protein synthesis and anabolic resistance in aging skeletal muscle. Insulin-like growth factor-1 and resistance exercise in community dwelling old adults. Skeletal muscle accounts for ~40–45% of total body mass (Romagnoli et al., 2020). Ten studies were conducted on premenopausal eumenorrheic women 22–32, one study on perimenopausal women , 13 studies on postmenopausal women 21, 34–53, and 12 studies on women with polycystic ovary syndrome (PCOS) 54–67. Differences between studies, including intervention characteristics (differences in modality, type, intensity, and duration), presence or absence of cointervention, and participants’ characteristics before (BMI and hormonal status) and after (weight loss) intervention, were considered for subgroup analysis. No restriction was applied regarding who administered the intervention (physical activity professionals, health professionals, or researchers). Adult cancer-free women were eligible, regardless of hormonal group (premenopausal, perimenopausal, or postmenopausal) and body mass index (BMI; normal weight, overweight, or obese). Many interrelated biological mechanisms may underlie this association, such as the effect of physical activity on glucose metabolism, inflammation, immune function, and sex hormones . Regular physical activity can modulate your hormonal profile, and specific types of exercise are known to affect testosterone levels. In addition to lifting weights, high-intensity interval training (HIIT) has been shown to temporarily increase testosterone levels. The study showed that there were no differences in testosterone and cortisol changes in the endurance-training, strength-training, and non-training groups after the sprint interval exercise. The acute endocrine response to a bout of heavy resistance exercise generally includes increased secretion of various catabolic (breakdown-related) and anabolic (growth-related) hormones including testosterone. Any randomized controlled trial that assessed the effects of physical activity or exercise interventions on sex hormones in women was considered, regardless of the modality, type, intensity, or duration of the intervention. By performing bodyweight squats, push-ups, pull-ups, and sit-ups, you can exercise a range of muscles across your body, growing strength and boosting testosterone. Taken together, the small body of comparable literature indicates that exercise training induces statistically significant, if not biologically or clinically relevant, increases in steroid hormones in sedentary middle to older aged men. High-intensity interval training (HIIT) uses small volumes of exercise to bring about disproportionate increases in cardiometabolic health (18). Incorporating deadlifts into our routine can be a game-changer for our testosterone levels. Plus, they’re a fantastic way to boost our testosterone levels naturally! Serum testosterone levels before and after the intervention program in the LPA and HPA groups. Therefore, men unable to exercise may obtain benefit from testosterone treatment alone to improve lean mass. T treatment at therapeutic doses increased lean mass but conferred limited additional benefit when combined with exercise. Whether testosterone treatment confers additive benefit to reverse these changes when combined with exercise training in middle-to-older aged men remains unclear. As men age, serum testosterone (T) concentrations decrease, as do fitness, strength, and lean mass. A healthcare provider will assess hormone levels and overall health before prescribing treatment. With respect to exercise, testosterone is especially important in the growth and maintenance of skeletal muscle, bone, and red blood cells (Zitzmann and Nieschlag, 2001). While cortisol increases during exercise, most of the changes and perhaps effects of this hormone occur after exercise during the early recovery (Daly et al., 2004; Hackney and Viru, 1999; McMurray and Hackney, 2000). Human research has shown the administration of cortisol into the circulation at rest will result in reduced blood testosterone levels. Blunted growth hormone response to maximal exercise in middle-aged versus young subjects and no effect of endurance training. Furthermore, testosterone aids myoblast fusion in damaged muscle fibres by creating multi-nucleated myotubes that lead to the formation of muscle fibres. It should be noted that testosterone bound to an intracellular androgen receptor (AR) may affect also muscle cells. Together with testosterone, cortisol binds to the same receptor, and specifically, a greater amount of cortisol binds with a smaller amount of testosterone . Resistance training, including weight lifting, is one of the most effective forms of exercise for boosting testosterone levels. Additionally, mTOR pathway activation did not differ between groups at rest or in response to exercise; however, a more positive change in skeletal muscle total RNA content at rest in TEST compared with PLA suggests increased translational capacity, not efficiency, drives lean mass accretion in response to testosterone supplementation during ED. Reidy et al. (46) found that increased postabsorptive muscle protein synthesis following resistance exercise occurred with concomitant increases in translational capacity, whereas mTOR-dependent and -independent regulation of translation initiation (i.e., translational efficiency) did not change. Different forms of physical activity can either elevate or have a minimal impact on your testosterone levels. After a workout, especially resistance exercise or HITT, testosterone surges and then fades rapidly (within 15 to 60 minutes).6 This is your body’s acute response to physical stress and helps jumpstart muscle repair. High testosterone levels help maintain muscle mass, boost the mood, enhance libido, and increase overall energy levels. Anaerobic exercises have a clear edge over cardio when it comes to boosting testosterone levelsso make sure to add a few HIIT or strength-training workouts to your weekly lineup. Again, we have less research on how exercise affects testosterone levels in women, but some studies have shown that certain types of exercise slightly raise T levels while others cause them to dip a bit (more on this below). Testosterone levels fluctuate throughout the day, peaking in the morning and gradually declining as the day progresses (Hayes et al., 2010).Other aspects of the RAND-SF-36 scale did not change significantly between the two treatment periods, meaning that individuals did not feel that testosterone helped with physical functioning, social functioning, pain, energy or role limitations due to emotional / physical health.Two studies included in this review reported a significant increase in testosterone concentrations following low to moderate, and moderate intensity aerobic exercise training in men who were obese 37, 46.Additionally, certain supplements like vitamin D, magnesium, and zinc may aid testosterone production.Oestrogens are steroid hormones, primarily produced in the ovaries from testosterone via an aromatase enzyme, of which women have four times the amount compared with men, until the menopause (Hansen and Kjaer, 2014).But what if we told you that the belief that exercise-induced testosterone boosts contributing to muscle hypertrophy may be a myth? The men assigned to testosterone and exercise had greater increases in fat-free mass (6.1 +/- 0.6 kg) and muscle size (triceps area, 501 +/- 104 square millimeters; quadriceps area, 1174 +/- 91 square millimeters) than those assigned to either no-exercise group, and greater increases in muscle strength (bench-press strength, 22 +/- 2 kg; squatting-exercise capacity, 38 +/- 4 kg) than either no-exercise group. Recent studies in 2025 show that compound lifts can increase testosterone levels more than isolation exercises, especially when performed with heavy weights and moderate repetitions. In conclusion, this pilot study did not suggest a significant additive effect of testosterone combined with exercise over 12 weeks to improve muscle strength or physical function in men with IBM. Effect of muscle oxygenation during resistance exercise on anabolic hormone response. Growth hormone acutely stimulates skeletal muscle but not whole-body protein synthesis in humans. Acute testosterone and cortisol responses to high power resistance exercise. Increased physical activity and the growth hormone-IGF-I axis in adolescent males. Synchronous deficits in cumulative muscle protein synthesis and ribosomal biogenesis underlie age-related anabolic resistance to exercise in humans. This is because pull-ups stimulate greater muscle growth due to increased hormonal responses, such as elevated testosterone and growth hormone levels. Studies show that squats can actually increase testosterone levels, which is great for muscle growth and overall fitness. These results suggest that an increase in physical activity greatly affected the serum testosterone levels in overweight and obese men during lifestyle modification. Furthermore, based on changes in physical activity, serum testosterone levels only significantly increased in our HPA group. Workouts consisting of 4–8 rounds of sprinting, cycling, or bodyweight exercises (such as burpees or jump squats) stimulate the endocrine system more effectively than steady-state cardio.With HIIT, we alternate between short bursts of intense exercise and periods of rest or lower-intensity activity.SBP, systolic blood pressure; DBP, diastoloc blood pressure; MAP, mean arterial pressure; HDL, high-density lipoprotein; LDL, low-density lipoprotein.If you’ve tested low two to three times over a six-month period and you’re experiencing symptoms like fatigue, loss of muscle mass, or depression, you may be a good candidate for this treatment.Therefore, the purpose of our study was to determine changes in T and C concentrations after a single SIE session in non-training, endurance-training, or strength-training participants.You probably know that testosterone plays a starring role in everything from libido to sperm production to muscle building. Exercise can also increase energy and boost self-esteem, mood, and sleep quality. Regular exercise lowers the risk of developing chronic conditions like type 2 diabetes, heart disease, stroke, dementia, osteoporosis, and some cancers. Endurance training burns calories and helps you burn fat. From January 2017 to May 2017, 98 women with UI were enrolled into a randomised, double-blind, controlled study. It has also been shown that testosterone regulates the ratio of fast-twitch fibres (FT) to slow-twitch fibres (ST), depending on the body part . Myoblast fusion is considered the key process in muscle regeneration after physical exertion. To examine the response of testosterone in women to an intensive, prolonged endurance exercise bout that mimicked a competitive event. Weightlifting and resistance training generally offer greater benefits for testosterone than steady-state cardio. Morning workouts may slightly boost testosterone due to natural hormone cycles, but the most important factor is consistent exercise when you can commit regularly. Exercise helps increase testosterone, but severe deficiencies may require medical support or hormone therapy. Smoking can damage your blood vessels and impede nitric oxide production, which is imperative for blood flow for a healthy erection. Surprisingly though, some research has proven it to be beneficial for increasing testosterone production (33). Too much caffeine can also lead to other testosterone thieves, such as anxiety. Sunlight contains vitamin D, which is important for the absorption of calcium and helps strengthen your immune system. Does exercise increase testosterone in women? RISE Men’s Health also specializes in non-TRT options, such as Clomid, to optimize hormone levels.The effect of exercise on androgens in middle-aged to older men is poorly understood, and it could have implications for several aspects of health.Importantly, participants were moderately active rather than sedentary as was the case in the present study and that of Khoo and coworkers (23).In the short term, exercises such as heavy lifting or high-intensity interval training (HIIT) can cause a transient spike in your testosterone levels.Finally, one study in men who were obese reported no change in HbA1c following low to moderate intensity aerobic exercise .United States military personnel, in particular, endure high physical demands, sleep deprivation, and sustained periods of severe unavoidable energy deficit during training and combat operations.You don’t need to workout every day to boost testosterone.Of these, 70% of participants and 60% of their partners correctly determined when the participant was on the testosterone arm of the study.Modern research in 2025 highlights that even high-repetition, intense bodyweight exercises can elevate testosterone levels when done consistently.There are numerous forms of exercises for testosterone boosting. Recent studies have shown that you can improve your testosterone levels through sprinting. All forms of physical exercise can improve your levels of testosterone. A recent study showed that people who exercise regularly have high levels of testosterone. The differences in outcomes between these studies may be driven by the experimental design (different biopsy location; i.e., biceps brachii vs. vastus lateralis and different testosterone inducing exercise regimes, which resulted in different peak testosterone; i.e., 27 (West et al., 2010) vs. 38 nmol.L−1 (Spiering et al., 2009) and also the time course of muscle sampling (between 3 and 4 h post-RE). Notably, while some studies have indicated correlative relationships between RE-induced elevations in testosterone and muscle strength and hypertrophy (Hansen et al., 2001; Ahtiainen et al., 2003, 2005), this remains equivocal (West et al., 2009; West and Phillips, 2012) perhaps since the magnitude of acute responses in young males can be influenced by many factors e.g., timing of sampling etc. It therefore may be that the combined effects of acute testosterone elevation post exercise and sustained AR upregulation in the muscle may represent an additional mechanism through which RE might regulate muscle growth. While the acute response of testosterone returns to baseline rapidly post exercise and has been shown to not be elevated chronically following repeated bouts of RE (Hooper et al., 2017); the acute upregulation of AR mRNA and protein content can last up to 1–2 days post RE (Ratamess et al., 2005), thereby augmenting testosterone uptake into the muscle, and potentiating the anabolic effects of testosterone over longer periods (Murphy and Koehler, 2020; Tinline-Goodfellow et al., 2020). Gene data were also expressed as a fold change from resting values within each treatment (TEST and PLA) and phase (WM and ED) to evaluate the response to exercise and feeding. This was calculated based on the total RNA yield and the weight of the analyzed muscle sample RNA concentration (µg/µL) × solution volume (50 µL) × muscle weight (mg)−1. Total RNA was extracted from ∼15 mg of muscle using a TRIzol/ethanol precipitation method. Further, during the 10MWT, participants walked across a 4.6m GAITRite (CIR systems Inc., New Jersey, USA) walkway . Many studies have demonstrated inter-test reliability using the HUMACNORM isokinetic dynamometer 18–20. Outcome measurements were performed at the baseline, placebo (either week 12 or 26) and testosterone (either week 12 or 26) arms. Participants, care providers and study team members were blind to intervention until unblinding of the allocations following database lock. Participants were enrolled by the study PI and research nurses. Numerous studies demonstrate that physical activity of varying intensity levels affects testosterone concentrations in young women 18-22. Many researchers have used these results to imply that physical exercise induced cortisol increases would perhaps result in subsequent reductions in circulating testosterone levels. Are acute post–resistance exercise increases in testosterone, growth hormone, and IGF-1 necessary to stimulate skeletal muscle anabolism and hypertrophy? Are acute post-resistance exercise increases in testosterone, growth hormone, and IGF-1 necessary to stimulate skeletal muscle anabolism and hypertrophy? This belief fostered the assumption that exercises promoting higher testosterone levels, such as heavy resistance training or targeted muscle workouts, would lead to substantial muscle hypertrophy. Importantly, participants were moderately active rather than sedentary as was the case in the present study and that of Khoo and coworkers (23). As such, it is plausible that testosterone available for androgen receptor interaction was increased post HIIT, which may partly explain increased FFM. Previously, we observed no increase in free-T following six-week moderate aerobic training in sedentary older males (11). However, if you are experiencing symptoms of low testosterone, then naturally increasing testosterone levels can help with your mood, energy levels, and libido. Cortisol is a stress hormone, which can impact your sleep, mood, and muscle mass. While there are obvious advantages to this exercise, such as building muscle, burning fat, improving strength and endurance, and enhancing flexibility, the short and long-term T-boosting benefits are an added bonus. In adults, a healthy level of testosterone is important for general health and wellbeing, helps to minimise the risk of disease, and can improve sexual function and body composition. Moreover, as participants experienced beneficial alterations to body composition, it is feasible that the indirect effect of lower body fat may have resulted in increased free-T, rather than being purely the result of HIIT. RE is the most potent physiological stimulus for GH release in both men (Nicholls and Holt, 2016; Fink et al., 2017) and women (Hymer et al., 2001), but little is known about how RE alters somatotroph content and function.Relationships between hormone concentrations were analyzed using Pearson correlations, and Hotelling statistics were used to test for significant difference between the correlation coefficients (Cohen, 1988).All women in the EG group underwent 12 therapy sessions (three times a week, 45-minute sessions, lasting four weeks) according to the proprietary program.Just something to get you to slow down, be present and relax your mind and body.Testosterone, sex hormone-binding globulin (SHBG), and albumin were assessed with commercial analytical kits (DPC Inc., Los Angeles, CA, USA; Abcam, Cambridge, MA, USA).Data suitable for quantitative synthesis were available from 18 RCTs (1994 participants) for total estradiol and from 5 RCTs (1245 participants) for free estradiol.Pelvic floor muscle training (PFMT) is a nonsurgical management of UI recommended by the International Continence Society and the European Association of Urology 1, 2.Are acute post–resistance exercise increases in testosterone, growth hormone, and IGF-1 necessary to stimulate skeletal muscle anabolism and hypertrophy? In contrast, the change in cortisol concentration is independent of individuals’ fitness status when exercise is performed at similar relative intensities among non-training and trained individuals . Means and confidence intervals (95%) of the mean heart-rate (beats per minute) measures after five 10-s acute interval exercises in the control, endurance-, and strength-training groups. Furthermore, the control group experienced a larger change in cortisol than the strength-training group, but there were no differences in the cortisol change between the endurance-training and strength-training and control groups (see Figure 4). In the subsequent models, we introduced (2) age, (3) typical weekly physical activity (number of trainings in a typical week × a typical length of training), and (4) BMI, and compared the models’ fit. The Coach: Men Kegel Exercises In the acute phase immediately following a resistance-training session, T promotes the uptake of amino acids for protein metabolism, the production of new satellite cells and the release of growth hormone by the pituitary gland, all of which help to repair muscle fibers damaged by exercise. In conclusion, in this study we demonstrated that a 12-week lifestyle modification program that combined aerobic exercise training and dietary modification resulted in increased serum testosterone levels in overweight and obese men. Grandys et al.(20) have reported that a 5-week aerobic exercise training program (4 times/week) increased plasma testosterone levels in healthy young men. While it’s true that testosterone plays a major role in muscle growth and training results, it’s not the whole story. Yes, lifestyle changes, targeted workouts, and a balanced diet can help increase testosterone levels without the need for testosterone replacement therapy (TRT). Yes, lifting weights, especially through compound movements, significantly increases testosterone levels. However, gains are generally modest, ranging between 15-25% on average depending on frequency, volume, and intensity.Additionally, as studies included in this review reported no changes in SHBG, but increases in testosterone following aerobic exercise training in men, this may suggest that aerobic exercise can increase free testosterone concentrations in men.It is therefore likely an optimal exercise dose exists for desirable hormone outcomes.Ovariectomy prevents the recovery of atrophied gastrocnemius skeletal muscle mass.Ultimately, world-class athletes have a variety of physical and psychologic attributes that enable their success in competition.This implies that locally produced, autocrine/paracrine IGF-1 plays an important role in both pre- and postnatal growth.Before the second session, subjects were asked not to participate in any strenuous activity for 24 h before, ingest any alcohol, or to ingest any caffeine for the 12 h before. In one study, normal weight men can reduce their chances of having low testosterone by up to 50 percent (2). Below, you’ll find the 36 best science-backed ways to boost testosterone and maximize your health. This decline in testosterone is for numerous reasons, including lack of exercise, a bad diet, stress, and environmental endocrine disruptors. The mitigation of age and disease-related muscle wasting and dysfunction remains a major research effort. “This work is important in that it lays the foundation for giving patients really accurate data on what could be potentially a more holistic approach for treating low testosterone.” At baseline, the overweight/obese men had a significantly lower total, free, and bioavailable testosterone level than normal-weight men. This was especially true of those men who exercised vigorously. Each volunteer finished a 12-week aerobic exercise plan that consisted of 40–60 minutes of walking or jogging on 1 to 3 days per week. This study is the first to apply a combination of testosterone supplementation and exercise training in this disease. Testosterone also improves muscle strength through increased erythropoiesis and protein synthesis leading to muscle hypertrophy . There have been multiple studies into the effect of aerobic and anaerobic exercise in IBM, usually physiotherapy-led or unsupervised home exercise programs, with most showing significant positive results, such as improved muscle strength 6, 8, 9. According to research studies, compared to people who had never smoked, the smokers had 15% higher total testosterone and 13% higher free testosterone levels. Certain foods are responsible for an increase in testosterone levels. Thus, high endogenous concentrations of testosterone may confer both psychological and physiological advantage in sports. High-testosterone individuals may select into sports as a function of testosterone's positive influence on dominance striving, also known as power motivation (Stanton and Schultheiss, 2009). There is a notable sexual dimorphism in testosterone responses to competition in humans. Our website is not meant to replace professional fitness and health advice, diagnosis, or treatment. Adults should aim for 7–9 hours of quality sleep per night to optimise hormonal function, muscle recovery, and overall well-being. Balancing intense workouts with recovery is essential to maintaining a healthy hormonal environment. However, individual preferences, work schedules, and sleep quality should also be considered when determining the best training time. Before WM, participants wore an accelerometer for 7 days, recorded physical activity for 3 days, and completed a 3-day food log to assess habitual diet and physical activity patterns. Skeletal muscle inflammatory, myogenic, synthetic, and proteolytic signaling pathways were assessed in vastus lateralis biopsies following WM (day 14) and ED (day 42) at rest and after exercise and a protein-containing mixed meal. Briefly, 50 young (18–39 yr) physically active (≥2 days/wk aerobic and/or resistance exercise) men who met age-specific U.S. We chose Xwerks Rise as the best overall test booster because it's formulated for strength and energy, two prerequisites for any tough training session.Cortisol interacts with cortisol-sensitive lipase, causing lipolysis in fat cells; meanwhile, released insulin simulates lipogenesis and slightly inhibits lipolysis.There is some evidence that older persons take longer to recover from strenuous exercise than their younger counterparts (8), which can exceed five days (9).Whether you're new to exercise or just getting back into it, know that everyone's fitness level varies and the best way for you to burn calories may look different than the guy on the treadmill next to you.When asked about the relationship between T and the aging process, Dr. Jim Stray-Gundersen, an exercise physiologist, notes, “When T levels decline, it could accelerate the aging process.Participants, care providers and study team members were blind to intervention until unblinding of the allocations following database lock.BMI was calculated based on the participants’ weights and heights (body mass (kg) (height (m))−2). For example, Bambino and Hsueh (1981) found a direct inhibitory effect of infused pharmacological dosages of cortisol on the LH receptor activity and content of the testes in rats. The specific physiological basis for a negative relationship between cortisol and total testosterone can not be determined from our data, but several postulates have been put forth by other investigators. To our knowledge, our study is the first to examine this issue in an exercise-based study with adequate subject numbers to allow a statistical analysis of the relationship. Pearson correlations were used to analyze the relationship between cortisol versus total testosterone and free testosterone. Additionally, the mode, intensity and duration of the exercise at Trial # 1 and Trail # 2 were replicated. If you still have lingering questions or concerns, consult your doctor before starting a testosterone booster. There are several testosterone-boosting products available in stores and online with all kinds of ingredient concoctions, but we tend to recommend products that are quality-tested and have clear labels and dosages. In addition, some ingredients found in testosterone boosters may cause certain negative side effects. There are many shady companies that produce testosterone boosters that may contain potentially harmful ingredients. In the end, you'll want to choose a testosterone booster that both fits your budget and provides the active ingredients you are looking for. This means that there’s only a short-term spike in testosterone during the day. You don’t need to run marathons to boost testosterone. You don’t need to workout more than 30 minutes to boost testosterone. At the same time, it’s important to note that while certain workouts work better for increasing testosterone in your blood, regular physical activity remains a highly recommended aspect of healthy living. Even short periods of exercise can boost testosterone but generally, a certain amount of intensity is required to increase testosterone production. Many hormones rise while you exercise, such as prolactin, cortisol, and growth hormone. Today I’ll write about the most effective exercises to boost your testosterone levels naturally. Moreover, as chronological age is known to dampen the physiological response to exercise (3) and participants in the study of Lovell and coworkers (14) were an average of ~12 years older, this may provide another account for differences between studies. Conversely, Lovell and coworkers (14) reported no increase in basal TT or free-T following 16 weeks of aerobic, resistance or combined, exercise training in a group of older men (~74 years). Total testosterone, sex hormone-binding globulin (SHBG), and free testosterone in masters athletes pre and post six weeks of high-intensity interval training (HIIT). If this is a concern for you, rest assured there’s no evidence that any kind of training meaningfully increases testosterone in women. The key to a healthy diet when trying to elevate your testosterone levels is avoiding refined, simple carbohydrates, like the ones found in chips and other junk food.Research shows that endurance training may actually decrease testosterone a bit.Competitors’ level of engagement is also relevant to testosterone changes (van der Meij et al, 2010), such that men's testosterone increases are greatest when one's opponents feel more confident.Those are weightlifting, and high intensity interval training (HIIT).In their study, Luger et al. indicated that highly trained runners had statistically significantly lower cortisol concentrations compared to sedentary people after prolonged exercise above 60% of maximal oxygen uptake (VO2max).Acute exercise effects that persist beyond a few hours typically occur after quite intense exertion (i.e., marathon or triathlon competitions).The study employed advanced analytical techniques to measure the levels of various steroids and identify any significant alterations.The best exercises to increase testosterone incorporate a combination of strength, high-intensity cardio, and explosive movements for maximum hormonal benefits. Does smoking increase testosterone? Intense exercise acutely spikes testosterone but also accelerates clearance, meaning single bouts cause only temporary blips. Before analyzing specific exercise effects, it’s important to understand baseline testosterone kinetics. This article closely examines how different training modalities affect male testosterone production and clearance based on published research. Eager to learn more about what you can do to improve your testosterone health? There are many different workouts that you can tailor to your preferences so you don’t just endure physical activity but begin incorporating it as a habit. By taking these variables into account, researchers may control these factors and understand better the mechanisms underlying the impact of physical activity on cortisol concentration. Fewer data are available on hormonal changes in elderly women, induced by physical activity, and there are discrepancies among these results 23-26. It should be noted that greater changes in testosterone concentration during physical activity are observed in people engaged in little physical activity than in professional athletes . Whereas high-intensity exercises for one hour cause a significant increase of its concentration. Discrepancies have also been observed in steroid hormones, such as testosterone and cortisol. It’s important to make sure you’re lifting heavy weights and are in the right rep range to get this surge in testosterone. One of the big reasons is because fat cells have a special enzyme called aromatase, which turns testosterone molecules into estrogen. Today, low testosterone is on the rise, and it’s even more common to see it in young males. Testosterone is the foundation of men and plays a critical role in their health. Have a good stretch and warm up a little before diving into your sprints, failing to do so could result in a pulled muscle. Finally, the units were converted to those reported by the majority of studies.Endogenous androgen production is dynamically regulated by both exercise and winning in competition.Therefore, it is important to adopt a comprehensive approach towards building muscle mass by incorporating proper nutrition, strength training, and adequate recovery time.This is because higher weights exert your body at a greater rate, which helps build muscle and set off testosterone production.Pushing your body too hard without rest can cause stress, disrupt sleep, and lead to burnout.Yes, but for that, you need to pay attention to the type of exercise you are attempting.Pull-ups are one of those classic exercises that we can’t overlook.The Journal of Applied Physiology examined resistance training subjects with different macronutrient ratios to examine their hormonal changes. Workouts to Boost Your Testosterone Levels Summary of studies identified for meta-analysis detailing participants, intervention characteristics and main outcomes measures Participant and study characteristics can be found in Table 2 and the exercise intervention and study outcomes can be found in Table 3. Planned subgroup analyses were conducted to examine the difference in the effects of aerobic exercise on insulin sensitivity outcomes in participants with obesity or T2D separately. When puberty begins, around age 12 or 13, testosterone levels in males rise dramatically. When we experience stress, our body goes into a fight or flight response, releasing hormones like cortisol and adrenaline. Testosterone is a key hormone that plays a crucial role in muscle growth, fat distribution, and overall vitality. The cool water also stimulates blood flow and can even help regulate cortisol (the stress hormone that fights testosterone). What you really need is movement—the right exercises to increase testosterone and bring your libido back to life. By exercising you can help counteract some of the symptoms you may otherwise experience as a result of testosterone deficiency. If you’re testosterone deficient, identify a workout plan that can help you boost your testosterone as well. Using a barbell in a high-intensity squat can amplify the benefits you reap by stimulating your endocrine response. Although the workout doesn’t have to be long, it should push athletes to help increase their heart rate. HIIT doesn’t have to be done for extended periods to become an effective workout to boost your testosterone. A men’s health expert says the paper “lays the foundation for giving patients really accurate data on what could be potentially a more holistic approach for treating low testosterone.” Progressive overload stimulates muscle adaptation and growth by gradually increasing the demands placed on the muscles, such as weight lifted or repetitions performed. Resistance training, combined with the principles of progressive overload, is a fundamental component of any effective muscle-building program. A balanced approach ensures that all aspects of fitness and health are addressed, promoting long-term progress and reducing the risk of overtraining or injury. (Phillips, 2007) Proper nutrition, including adequate protein intake, supports muscle protein synthesis and recovery. Certain foods, like soy and mint, can even decrease your testosterone levels (8, 9). In fact, research also shows that physical activity has a much stronger testosterone boosting effect in overweight men than your diet (6). The exertion of your muscles to push or pull weights releases a flood of anabolic hormones into your bloodstream, including testosterone. Positive associations between changes in total RNA and AR protein content suggest alterations in translational capacity may occur downstream of AR activity. Additionally, while testosterone-mediated changes in protein synthetic rates have been observed in humans in the postabsorptive state (24, 53), the role of mTOR signaling in regulating protein synthesis under these conditions remains unclear (17). Interestingly, we observed no differences in mTOR signaling between groups at rest or in response to exercise, suggesting changes in translation initiation had a limited role, at the selected sampling time points, in mediating the anabolic effect of supplemental testosterone during ED. It is hypothesised that aerobic exercise training will increase concentrations of circulating testosterone in men and reduce concentrations of circulating testosterone in women. Thus, the aim of this study was to identify and quantitatively synthesise existing literature on the effect of aerobic exercise training on circulating testosterone concentrations in men and women who are obese or have T2D. Thus the possibility exists that an increased concentration of cortisol in circulation could cause some dissociation of free testosterone from its carrier proteins as the two hormones compete for binding sites (Rosner, 1990). The purpose of this study was to determine what, if any, relationship exists between cortisol and testosterone (both in total and free forms) in physically active men at rest and in the recovery from physical exercise. By prioritizing these aspects of health and fitness, individuals can unlock their full potential and experience the many benefits of elevated testosterone levels. Research indicates that there is indeed a link between exercise and testosterone levels. The relationship between exercise and testosterone levels has been a subject of extensive research and debate. While any form of physical activity is better than none, not all exercises are effective at boosting testosterone. Frequent training (3–4 sessions per week) involving heavy resistance training can sustain elevated testosterone levels. Heavy resistance training, particularly with compound movements, has been shown to significantly elevate testosterone levels. Reducing excess body fat, especially around the belly, can help increase natural testosterone levels. Endurance training (running, rowing, or cycling for hours on end) have been proven to actually reduce testosterone levels. These exercises can help you naturally boost your body’s most important hormones, while also building strength, burning calories, and shedding body fat. This has been shown to increase cortisol levels while also decreasing testosterone. Levin Scholten is a research fellow examining the role of oxidative stress and lifestyle changes on protein and amino acid metabolism. But it is one hell of a dominating male sex hormone, and you need it to stay manly. Boosting testosterone may sound like a tedious task. And results were concluded on the basis of 4 different training frequencies. Other testosterone-boosting workouts include sprinting short distances with periods of rest in between sprints. Rowing can be particularly helpful if you’re experiencing mobility issues and can provide a moderate spike in testosterone. Aerobics vary greatly and can include both intense and gentle workouts, stretching and resistance routines, and generally offer short periods of rest in between. While you shouldn’t overdo these if you’re older, there are still ways to safely practice these workouts if you stay within the realm of your physical limits. Trials comparing more than one form of physical activity were also eligible, and if no definition was provided by the authors, the less intense intervention was considered the control group. Trials that compared a physical activity intervention with no treatment, or with any other treatments or procedures, were included. However, the assessment of the exposure to physical activity remains imprecise, because it is generally only possible to measure it in naturally living subjects using questionnaires 4, 15. All study procedures and potential risks were explained to the participants and each provided written informed consent to participate in this study. The participants’ smoking habits and medication use did not change during the study period. We divided participants into two groups based on the median change in the number of steps (high or low physical activities) or that in calorie restriction (high or low calorie restrictions). Forty-one overweight and obese men completed a 12-week lifestyle modification program (aerobic exercise training and calorie restriction). I am using this supplement when I need more testosterone and strength (in my bulking phase).(Vingren et al., 2010) Contrary to these beliefs, studies have shown no relationship between acute increases in protein synthesis and muscle growth.One 2016 study found that students who are stressed have increased salivary cortisol and anxiety, while their salivary testosterone decreases (51).Testosterone blunts feedback inhibition of growth hormone secretion by experimentally elevated insulin-like growth factor-I concentrations.Similarly, aging results in a reduced acute testosterone response to resistance exercise in men.Myogenic vector expression of insulin-like growth factor I stimulates muscle cell differentiation and myofiber hypertrophy in transgenic mice. This workout effectively supports fat loss and boosts testosterone levels. Physical activities, especially those involving strength and high-intensity workouts, help stimulate testosterone production. From compound strength training to high-intensity interval training (HIIT), various workout styles offer distinct benefits. Exercise is one of the most effective ways to enhance testosterone levels. Research has also found that high-intensity interval training (or HIIT, for short) boosts T levels. Aerobic exercise training may be used to increase total testosterone concentrations in men who are obese or have T2D, but, within the limitations of the current data, does not appear to significantly influence testosterone concentrations in women. Additionally, as studies included in this review reported no changes in SHBG, but increases in testosterone following aerobic exercise training in men, this may suggest that aerobic exercise can increase free testosterone concentrations in men. Results from this meta-analysis suggest that aerobic exercise training can induce moderate increases in testosterone concentrations in men, and, within the limitations of the current data, does not appear to significantly influence testosterone concentrations in women. Overall, we report that aerobic exercise training can be used as a tool to increase total testosterone concentrations in men, but, due to the limitations within the current data, it remains unclear whether aerobic exercise can significantly influence testosterone concentrations in women. Four studies in women, which included a total of 41 participants (30 with obesity, 11 with T2D), were analysed for changes in serum total testosterone concentrations post aerobic exercise intervention 44, 45, 47, 49 (Fig. 3). All participants performed one protocol of sprint interval exercise (Figure 2) on the cycle ergometer (Ergomedic Monark 894, Vansbro, Sweden), which followed the same scientific criteria as tools used in previous studies 24,25. BMI was calculated based on the participants’ weights and heights (body mass (kg) (height (m))−2). Their body masses (kg) and heights (cm) were measured using a WPT 200 medical scale (RADWAG, Radom, Poland) before the physical exertion. Information about the project was posted on social media, and participants were also recruited through flyers and direct invitations from researchers during physical activity courses. Testosterone is the main anabolic hormone, important for skeletal muscle growth and maintenance, as well as for neural function . Total serum testosterone concentrations were determined using standard radioimmunoassay methods.(17) Serum concentrations of total cholesterol, high-density lipoprotein (HDL) cholesterol, low-density lipoprotein (LDL) cholesterol, triglycerides, insulin, and homeostasis model of insulin resistance (HOMA-IR) were determined using standard enzymatic methods. The subjects participated in an aerobic exercise class for up to 90 min/day, three times per week for 12 weeks, as previously described with minor modifications.(13) In addition, the participants were instructed to perform exercise training by themselves at least once each week. All participants were examined before and after a 12-week lifestyle modification program that included aerobic exercise training and dietary modification. For this purpose, we measured serum testosterone levels, the number of steps taken per day, and the total energy intake for overweight and obese men before and after a 12-week lifestyle modification program. Evidence Based Muscle: FAT BURNING DOES NOT ALWAYS MEAN FAT LOSS 3 FAT LIPOLYSIS MYTHS! As you age, your testosterone level gradually declines — typically about 1% a year after age 30 or 40. Testosterone levels generally peak during adolescence and early adulthood. Testosterone is a hormone produced primarily in the testicles. Determination of the concentration of testosterone and cortisol is a method that may help to objectify pelvic floor muscle training outcomes in elderly women with stress urinary incontinence. But making time both cardio and strength training in your weekly workout routine gives you your best shot at boosting your testosterone levels. This article has provided information about physical exercises that will boost your testosterone levels naturally. Types of participants “Heavy resistance training can be one of the most effective methods for promoting T production.” Exercise programs to elevate T levels in male clients should focus on multiple sets of strength training performed to the point of fatigue. High-intensity exercise to fatigue increases demand for ATP-CP and depletes glycogen stored in muscle cells. Because a majority of T is secreted in the testes, women produce 10 to 20 times less T than men, which means the common concern about developing “bulky muscles” as the result of resistance training is relatively unfounded (Schoenfeld, 2021). What’s worse, excessive levels of adipose tissues in the abdominal region (i.e., belly fat) can increase the production of aromatase, an enzyme that can convert T to estradiol, the female sex hormone that promotes the growth of breast tissue. F you’re looking to naturally boost your testosterone levels, these exercises can really help. Sky will show at least 215 live Premier League games this season, an increase of up to 100 more. Learn about Active People, Healthy NationSM, CDC’s national initiative to help people be more physically active. Check out this age chart for a quick snapshot of the recommended amounts of weekly activity across age groups. This pilot study was a single site randomised, double-blind, placebo-controlled, crossover study. No, there is no such connection between testosterone and hair loss. Testosterone plays a crucial role in various physiological processes in both men and women. At Horizon Clinics, we help you decode the solutions to your micro-health battles. Testosterone levels can also run low if you’re overtraining or have low energy availability (eating too little to support your training demands). Despite strength training four days a week, he wasn’t feeling motivated by his lifestyle changes. Testosterone drives muscle growth, helping men notice more gains at the gym and reduce belly fat. That’s why suppressing estradiol (e.g. with high doses of medications such as anastrozole) has been shown to worsen insulin resistance and fat mass. Since consistency is critical for maximizing the benefits of exercise, afternoon training adds that indirect hormonal benefit of consistency. And for raising your T levels, of course. The most popular weightlifting exercise everyone knows. Standard squat with a bar is the second best workout for boosting testosterone. If you’re interested in naturally increasing your testosterone levels, exercises like weight training and high-intensity interval training can help, whereas other exercises can actually reduce testosterone levels. For trained athletes, low-intensity endurance training won’t increase testosterone—if you’re overtraining or not taking in enough calories to fuel your workouts, it can actually suppress testosterone levels. One study following men with obesity found that regular exercise increased testosterone levels more directly than weight loss alone.16 In men who are already active, lean, and have a normal testosterone level for their age, exercise can boost how efficiently their muscles use testosterone—and help with hypertrophy (muscle growth), but it probably won’t raise their baseline testosterone levels. Lasting increases in baseline testosterone levels generally happen only if exercise leads to significant improvements in inflammation markers and body composition—like reduced body fat—in men starting out with low testosterone. Data analysis No statistically significant differences were observed for testosterone, free testosterone, 3α-Diol-G, estradiol, or free estradiol in exercisers versus controls. There were significant trends toward increasing DHT and SHBG, with greater increases in V̇O2max at 3 and 12 months in exercisers. Serum concentrations of testosterone, free testosterone, dihydrotestosterone (DHT), 3α-androstanediol glucuronide (3α-Diol-G), estradiol, free estradiol, and sex hormone–binding globulin (SHBG) were measured at baseline, 3, and 12 months. One hundred two sedentary men, ages 40–75 yr, were randomly assigned to a 12-month exercise intervention or a control group (no change in activity). Two participants had high PSA on screening, two had concomitant medications and two were already on testosterone supplementation. Analysis of the RAND-SF-36 questionnaire was via the eight health domains defined within the survey, which include physical functioning, role limitations due to physical health, role limitations due to emotional problems, energy/fatigue, emotional well-being, social functioning, pain and general health. Dual Energy X-ray Absorptiometry (DXA) was utilised for assessment of lean body mass 22–26. The primary outcome measure was improvement in quadriceps isokinetic muscle strength assessed using a HUMACNORM isokinetic dynamometer (Stoughton, Massachusetts, USA) on the right leg at 30 and 60 degrees from full extension (0 degrees). Progression of exercises and adherence were monitored using training diaries and during phone calls throughout the intervention. Initial tests in the 1960's were based on phenotypic characteristics by direct physical and/or gynecologic examination. Lacking DHT, the external genitalia of XY males are feminized at birth, although the testes descend into the labia majora under the influence of testosterone (Wilson et al, 1993). Individuals with 5a-reductase deficiency lack the ability to convert testosterone to DHT (Houk et al, 2005). While complete AIS would be unlikely to improve athletic performance, incomplete forms of AIS can produce intermediate masculinization of affected women. By promoting masculine development, adrenal androgens in CAH would be expected to convey a competitive advantage in sports for women. These data provide preliminary evidence to inform optimization of training practices in masters athletes. Dashed lines represent individual participants and marker and error bars represent mean ± s.d. Inter-assay CVs over a six-month period were 4.5, 2.4 and 4.2% for TT, SHBG and cortisol respectively. The Herbert 6 s cycling test (22) consisted of a 6 s maximal sprint against constant resistance on an air-braked cycle ergometer (Wattbike Ltd., Nottingham, UK). To allow for comparison with existing literature, training intensities were compared with power achieved at VO2peak. According to research, the testosterone levels for obese men are about 30% lower than men at healthy weights, and obesity is a significant cause of low testosterone. Of the two, strength training has a more significant effect, but both may lead to increased testosterone. In addition, strength training supports the development of lean muscle mass, which boosts your metabolism. There is another possible meaning when you read that exercise improves testosterone levels. Endurance training can potentially reduce testosterone levels temporarily. Whether nongenomic actions of testosterone contributed to changes in gene expression observed in the current study is unknown and should be an area of future work. Nongenomic actions of testosterone may influence gene expression and cellular processes, as testosterone promotes myogenesis independent of AR via G protein-coupled receptors in L6 cells (26). However, excluding individuals whose leg lean mass or total testosterone did not change was preferable to optimally evaluate potential mechanisms of testosterone-mediated lean mass accretion during energy deficit. The analysis was conducted in this manner given observed differences in the anabolic response to supplemental testosterone during energy deficit (i.e., no change in leg lean mass or total testosterone for some individuals) and to understand the influence of molecular adaptations in two distinct groups of volunteers. Further, exercise performed at home was self-reported compared with observed exercise performed at the facility. Thus, it may not be prudent to generalize the conclusions of the present study to a broader group of men. Limitations of our study include a relatively small sample size, which may have reduced the power to explore subgroups for effect modification. In some cases prescription medications will be needed to get your testosterone levels within the normal range, thus it's always best to consult your doctor before starting any supplements. While testosterone boosters aren't necessary for men with healthy T levels, those whose levels are on the lower side of the recommended range may benefit from taking them. While reducing your training volume will likely help normalize your T levels, some runners may consider alternatives such as taking a testosterone booster.